Posts Tagged ‘Deadlift’
November 22, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 8 DB Kang Squat :10/side Star Plank 30 Over the Line Quick Steps on Toes WOD:15min AMRAP 5 Devil Press 250m Row 5 Devil Press 25 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 8 KB Kang Squat :10/side Star Plank…
Read MoreNovember 13, 2019
QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 5 Jefferson Curls 10/leg Mt. Climbers 8/side KB Deadlift Twist WOD:500m Row 25 Burpees 50 KBS – Russian 400m Row 20 Burpees 40 KBS 300m Row 15 Burpees 30 KBS200m Row 10 Burpees 20 KBS 100m Row5 Burpees10 KBS CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00…
Read MoreNovember 7, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand (at ankle) Sidestep On Toes 10 Goblet Squat (build each round) 10 3-point Drill 5 Barbell Deadlifts (build each rd.) Partner WOD:25min AMRAP 60 Double Unders (3:1) 30 Wall Balls 15 Deadlift (225/165) BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 12/side MiniBand…
Read MoreNovember 1, 2019
QuickFit Warm Up:2 rds 30 Over the Line Quick Steps 10/side Deadlift with Slam Ball Twist 10/side Side Plank Rotations WOD:3,6,9,12,15,18,21 Rotational Ball Slam Situps 25 Double Unders (Lateral Hops) CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 20-30 Over the Line Quick Steps 2) 6-10/side Deadlift with DB Twist 3) 6-10 Bridge with DB Pullover Strength: DeadliftLevel…
Read MoreOctober 23, 2019
QuickFit Warm Up:2 rds 10 Burpees 20 Air squats :30 Forearm Plank Hold WOD:15min AMRAP 100-200-300…Meter Row 20 Situps CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 10 3-Point Drill 2) 10-15 Banded GoodMorning 3) :50 Superman Hold Strength: DeadliftLevel 1: 3×5 (+10lbs)Level 2: 3×5 @ 90% 5RM WOD:Partner WOD 4 Rounds250/250m Row 10-20-30-40 Wall Balls Situps…
Read MoreOctober 11, 2019
QuickFit Warm Up:4 min Tabata Air SquatTHEN 4 min Tabata Sit-ups WOD:3rds 10 Burpees 20 Cals AB 30 Cal Row CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10 3-Point Drill 2) 6-8 Jefferson Curl (light KB or PVC) 3) :50 IronMan THEN 4 min Tabata…
Read MoreOctober 4, 2019
QuickFit Warm Up:EMOM 8 mins: 1) :50 DU practice 2) :50 Superman 3) :50 Bent Hollow Hold 4) 100m Run WOD:“Annie”40-30-20-10Double Unders (2:1)Sit-upsThen Rest 1 Minute3 Minute AMRAP Burpees*15 minute cap* CrossFit Warm Up:400m RUN, 500m ROW, 30/21 cals ABTHEN- EMOM 15mins: 1) 10 3-Point Drill 2) :50 Superman Hold 3) 6-8 Jefferson Curl –…
Read MoreSeptember 25, 2019
QuickFit Warm Up:Get your chili warm!2 Rounds:10 AB Sprint100m Row (fast) WOD: “.30 Cal”15min AMRAP 30 Cal AB 30 Situps 30 Cal Row 30 Situps CrossFit Warm Up:Half Tabata Deadbugs (4 rounds of :20 on, :10 off)3 RoundsPower Athlete Clean Warm Up7 Glue Bridges:10 AB SprintDeadlift Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5…
Read MoreSeptember 20, 2019
QuickFit Warm Up: WOD:50 Double Unders 50 Pullups 50 Double Unders 50 Ball Slams 50 Double Unders 50 Situps 50 Double Unders 50 Cal Row CrossFit Warm Up: Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 5 Choose Your Own Adventure WOD:3rds 10 Deadlifts (225/155) 50 Double Unders Flex:4 x 6 Hex…
Read MoreSeptember 13, 2019
Schedule Reminder: Photographer will in the evening classes today do some work for new website pics. Please bear with us as he works to get us the best shots possible. Also, if you’re willing and able to share your beautiful faces we’d love to have a whole bunch of you represent the Alpha family on…
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